Fry Me to the Moon: The Best Oils and Fats to Cook With

Oct 7

Discover the essential fats and oils that will elevate your cooking game and enhance the flavors of your favorite dishes.

Cooking is an art that requires a deep understanding of the ingredients you use. Among the most crucial elements in the kitchen are fats and oils. While both contribute flavor and texture to dishes, their unique properties make them more suitable for specific cooking methods.

Here’s a closer look at which fats and oils work best for various types of cooking.

Understanding Fats and Oils

What Are Fats?

Fats can be solid or semi-solid at room temperature, primarily derived from animal sources or some plant sources. Common examples include butter, a solid fat that adds richness and flavor to baked goods and sauces; lard, rendered pork fat often used in traditional baking for its ability to create flaky pastries; and coconut oil, a solid fat at room temperature that is popular for its unique flavor in baking or frying.

What Are Oils?

Oils are liquid at room temperature and are extracted from plants, seeds, or nuts. They vary in flavor, smoke point, and nutritional profile. Common cooking oils include olive oil, known for its health benefits and robust flavor, ideal for sautéing and dressings; canola oil, a neutral oil with a high smoke point, great for frying and baking; and sesame oil, often used in Asian cuisine for its distinct flavor and aroma.

Best Fats and Oils for Every Cooking Technique

1. Frying

Frying requires oils that can withstand high temperatures without burning.

Canola oil is a top choice due to its high smoke point (around 400°F or 204°C) and neutral flavor, making it perfect for frying.
Peanut oil is another excellent option. Its high smoke point (around 450°F or 232°C) and subtle nutty flavor make it ideal for deep-frying.
Vegetable oil, a blend of various oils, is versatile and suitable for frying thanks to its high smoke point and mild flavor.

Pro tip: Avoid extra-virgin olive oil for frying—its lower smoke point (around 375°F or 190°C) can lead to burning and a bitter taste.

2. Baking

The choice of fat can significantly affect the texture and flavor of baked goods.

Butter is often favored for its rich flavor and ability to create tender, flaky pastries due to its water content, which generates steam during baking.
Shortening is another solid option. It can produce tender, high-rising cakes and is particularly effective in pie crusts.
Coconut oil also works well in baking, adding moisture and a slight coconut flavor, making it ideal for vegan recipes.

Pro tip: Olive oil can be used in specific recipes but may impart an undesired flavor in delicate baked goods like cakes or pastries.

3. Sautéing

Sautéing requires fats or oils that can handle medium to high heat while enhancing flavor.

Olive oil is an excellent choice for sautéing vegetables, providing a fruity flavor and aromatic quality. However, to avoid burning, it's best used at medium heat.
Butter adds richness and flavor but can burn at high temperatures, so combining butter and oil is often recommended to balance flavor and heat resistance.
Grapeseed oil, with its high smoke point and neutral flavor, is also ideal for quick cooking and allows other ingredients to shine.

Pro tip: Avoid using butter alone when sautéing at high heat—it can quickly burn and develop a bitter flavor. Instead, consider blending butter with a high smoke point oil, like olive or canola oil, to enhance flavor while preventing burning.

4. Roasting

Roasting benefits from oils that enhance flavor and promote browning.

Olive oil is perfect for roasting vegetables and meats, providing flavor and encouraging caramelization.
Avocado oil is another excellent option. Its high smoke point and mild flavor make it suitable for high-temperature roasting.
Coconut oil can also be used effectively, adding a subtle flavor that complements root vegetables.

Pro Tip: When roasting, select oils that withstand high heat and contribute to the dish's overall flavor profile. Oils like olive or avocado oil can elevate your roasted dishes, ensuring they are flavorful and perfectly browned.

5. Dressings and Marinades

When it comes to dressings and marinades, flavor is paramount.

Extra-virgin olive oil is a standout option, known for its robust flavor and healthy fats, making it perfect for vinaigrettes and marinades.
Sesame oil provides a distinct flavor, particularly in Asian-inspired dressings, while flaxseed oil, rich in omega-3 fatty acids, is excellent for cold dressings but should not be heated.

Pro tip: For dressings, steer clear of highly processed oils (like vegetable or canola) as they often lack robust flavor and essential nutrients.

Let’s Recap!

Knowing which fat or oil works best for your cooking can elevate your dishes, making a big difference in flavor and texture! Whether frying, baking, sautéing, or roasting, choosing the right oil or fat can enhance your culinary creations. Understanding the unique qualities of different fats and oils can boost your cooking skills and whip up delicious, memorable meals.

Lianna Bass